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FTP Training Zones Calculator

Seven Coggan cycling power zones in watts from your FTP, with a 20-minute test estimator and a polarised week split.

About this tool

FTP Training Zones Calculator

Seven Coggan cycling power zones in watts from your FTP, with a 20-minute test estimator and a polarised week split.

FTP training zones divide cycling intensity into seven bands defined as percentages of functional threshold power, following the model published by Andrew Coggan: active recovery up to 55 percent, endurance 56-75, tempo 76-90, lactate threshold 91-105, VO2max 106-120, anaerobic capacity 121-150 and neuromuscular power above 150. This calculator converts your FTP into watts for each band, optionally adds W/kg, estimates FTP from a 20-minute or 8-minute test, and splits a training week using the 80/20 polarised model. The output is ready to enter into a head unit, a smart trainer or a training diary.

How to use FTP Training Zones Calculator

  1. 1

    Open FTP Training Zones Calculator on AltFTool — it loads instantly in your browser.

  2. 2

    Enter your FTP in watts in the FTP (watts) field, and optionally Body mass (kg) for W/kg plus your Weekly riding hours.

  3. 3

    If you only have a test result, open Estimate FTP from a shorter test, choose the 20-minute test (95% of average) or 8-minute test (90% of average), and press Use this FTP.

  4. 4

    Read the wattage for all seven Coggan zones in the Full zone table and press Copy zones to paste them into a head unit or smart trainer.

Why use FTP Training Zones Calculator

  • All seven Coggan zones

    Not a simplified three or five zone model — the full published set with percentages shown.

  • Test estimator built in

    Applies the standard 95 percent factor to a 20-minute test, or 90 percent to an 8-minute test.

  • W/kg per zone

    Add body mass and every boundary also appears in watts per kilogram.

Common use cases

  • Set up power zones on a new bike computer or smart trainer straight after an FTP test.
  • Convert a 20-minute test average of 300 W into an FTP of 285 W and read the zones off it.
  • Check the exact wattage range for a 2 x 20 minute threshold session before starting it.
  • Plan an eight-hour training week as roughly six and a half hours easy and one and a half hours hard.

Frequently asked questions

What are the seven cycling power zones?

Zone 1 active recovery (up to 55 percent of FTP), zone 2 endurance (56-75), zone 3 tempo (76-90), zone 4 lactate threshold (91-105), zone 5 VO2max (106-120), zone 6 anaerobic capacity (121-150) and zone 7 neuromuscular power (above 150). The model comes from Andrew Coggan's work on training with a power meter.

How do you calculate FTP from a 20-minute test?

Take the average power for the 20-minute maximal effort and multiply it by 0.95. A 300 W average therefore gives an FTP of 285 W. The 5 percent discount accounts for the fact that a 20-minute effort is harder than an effort you could hold for a full hour.

How often should I retest my FTP?

Every six to eight weeks during structured training, or whenever sessions in zone 4 start feeling clearly too easy or impossible to complete. Zones set from an outdated FTP push work into the wrong band and blunt the effect of the session.

What is polarised 80/20 training?

A distribution where about 80 percent of training time is genuinely easy in zones 1 and 2, and about 20 percent is genuinely hard in zone 4 and above, with little time in the tempo middle. It comes from research by Stephen Seiler on how endurance athletes actually distribute intensity.

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